Kinstretch for Jiu Jitsu – Developing Your Triangle
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One of the powerful strangles in grappling is the triangle. The intention is to compress your opponent’s carotid artery with your thigh and their own arm. The entry to the submission is not always the optimal finishing position. The tricky aspect with this submission is to transition to the best finishing position without losing the choke.
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Having sufficient hip mobility is key for developing a successful triangle.
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Physical attributes required for Triangles:
•Hip External Rotation
•Hip Internal Rotation
•Hip Adduction
•Knee flexion
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Are your hips too stiff to perform triangles?
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Check out my Online Kinstretch class on “Developing your triangle”.
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Kinstretch is a movement enhancement system that develops maximum body control, joint resilience, flexibility and usable ranges of motion.
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Online Kinstretch for Jiu Jitsu takes concepts from Kinstretch and applies it directly to jiu jitsu to help improve your joints for grappling. There are several follow along classes to help your jiu jitsu.
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Having the necessary physical qualities will improve your triangles.
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LINK to the program in BIO

This is a short stretching routine for athletes before they do a heavy leg session or start squatting. You can do this at the gym before you squat or do a leg workout.
It will help you stretch your hips, hamstring, quads and calves. Try these stretches before running, squatting or whatever sport you do.
Make sure you warm up afterwards too!

The Segmental Cat-Cow exercise is a slight, but very useful variation on the traditional exercise. We utilize the segmental approach to address each joint in the spine.

The idea is to focus on proper movement through each joint of the spine to allow for a more complete movement and ensure that each segment is moving adequately to limit compensation at other areas and to promote spinal health.

Great as a warm-up and a cool-down sequence. A go-to movement for me and should be one that you utilize as well.

If you want to learn more about specific joint training reach out by e-mail jiujitsutherapist@gmail.com to learn how we can work together and how I can help your joints move better and stay healthier.

For 20% off of all of my courses use the promo code 20off and head over to https://www.thejiujitsutherapist.com/store

This is a Turkish get-up tutorial and we explain how beneficial kettlebells are for jiu-jitsu and how kettlebells will help your BJJ. Kettlebells are so useful for strengthening the entire body and maintaining strength for BJJ. Try this exercise with a light weight if you are a beginner to kettlebells and see how it feels.
Sarah has special guest Jason (Strong First certified strength coach), we discuss how kettlebells (specifically the get up) are a great tool for improving strength and condition for Brazilian Jiu-Jitsu.

To find Jason on socials check his Instagram on – https://www.instagram.com/lynchpinstrong/
Check out the free flagship program for you – ten minutes of Yoga for BJJ, every day, for ten days!
https://yogaforbjj.live/10in10yt

This is a quick tutorial for beginners to learn how to invert in BJJ. Inverting is used in things like imanari rolls, upside down guard and transitioning to other techniques in Brazilian jiu-jitsu. Some warm ups in BJJ use ‘sideways rolls’ too which is rolling up and down the mats on your side like Adam is showing here. Try this if you are new to BJJ or want to learn how to invert.
If you struggle to invert on the roll then you may benefit from trying to Yoga for BJJ Inverted guard program on the website or app.

Yoga for BJJ is designed to help people improve themselves on and off the mats. Using yoga specific stretches and flows that are relevant to jiu jitsu to help you increase your flexibility, rate of motion, balance and injury prevention.
Whether you are grappling once or twice a week or a full time athlete we like to make sure we have videos for everyone so if you need the complete startup program or our “yoga for rocks” program or even our yoga for 40+ series we have it waiting for you.

We offer a library of videos organized into programs. They include tutorials and they cover all of those areas that grapplers need to work on the most. Stiffness in the lower back, hips, hamstring, shoulders, neck, legs… can all be a thing of the past.

We don’t offer magical results, but feedback from 1000+ members and our experience makes us confident that you can extend your career on the mats with consistent yoga practice.

New videos every week for grapplers that want to optimize the body for BJJ and life!
– Train smart – Fight Forever
#yogaforbjj #jiujitsu #bjj #bjjpodcast

Subscribe to our YouTube here: https://www.youtube.com/user/yogaforbjj?sub_confirmation=1
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Here is a 2-step way to deal with groin/inner thigh tightness.
Part one is adductor rocking for dynamic groin stretch followed by part two which is a way to activate the opposing muscles (outer hip) to help with better muscle symmetry around the hip joint which will help with better function of the hip.

Check out the video and post any questions you have below!

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***Check out my courses available now at
https://www.thejiujitsutherapist.com/

Use the Code 20off to get 20% off of your purchase!

***If you are in the Louisville area or interested in working with me remotely for your recovery or injury-prevention needs, then head over to https://www.thejiujitsutherapist.com/ or send me a message!

Try these stretches if you are looking to increase mobility and flexibility within your guard in BJJ. Lay on your back and try some of these movements and stretches before or after class. This is a great solo drill that can help get you used to the movements we do when in guard too. Play around using your BJJ belt and find some tight areas too.
Great for opening your guard and playing a more flexible jiu-jitsu game.

🎉 Get our 10-day beginner program for FREE: https://yogaforbjj.live/10in10yt 🤙

Yoga for BJJ is designed to help people improve themselves on and off the mats. Using yoga specific stretches and flows that are relevant to jiu jitsu to help you increase your flexibility, rate of motion, balance and injury prevention.
Whether you are grappling once or twice a week or a full time athlete we like to make sure we have videos for everyone so if you need the complete startup program or our “yoga for rocks” program or even our yoga for 40+ series we have it waiting for you.

We offer a library of videos organized into programs. They include tutorials and they cover all of those areas that grapplers need to work on the most. Stiffness in the lower back, hips, hamstring, shoulders, neck, legs… can all be a thing of the past.

We don’t offer magical results, but feedback from 1000+ members and our experience makes us confident that you can extend your career on the mats with consistent yoga practice.

New videos every week for grapplers that want to optimize the body for BJJ and life!
– Train smart – Fight Forever
#yogaforbjj #jiujitsu #bjj #bjjpodcast

Subscribe to our YouTube here: https://www.youtube.com/user/yogaforbjj?sub_confirmation=1
Website: www.yogaforbjj.net
Facebook: https://www.facebook.com/yogaforbjj/
Instagram : https://www.instagram.com/yogaforbjj/?hl=en
Twitter: https://twitter.com/yogaforbjj

This video is a beginner guide on how to shrimp in BJJ and will show you the basics on how to shrimp. If you are a beginner to grappling and a white belt in Brazilian jiu jitsu then this should be enough details for you to be able to shrimp in the warm up at BJJ.
If you are new to Jiu-jitsu or about to attend your first class then you need to know how to shrimp in the warm up. Shrimps come up so regularly in Brazilian jiu jitsu so it is important to get the basics and fundamentals down. Don’t be afraid to ask someone in your gym but be sure to watch the videos for the basics on how to shrimp too.
This shrimp is in most warmups and is great to pick up the basics for beginners.
Make sure if you are looking for BJJ basics and tips for beginners that you watch the video on how to shrimp in Brazilian jiu jitsu!
Adam Ellis is a black belt in BJJ and has been grappling for over 10 years now.

🎉 Get our 10-day beginner program for FREE: https://yogaforbjj.live/10in10yt 🤙

Yoga for BJJ is designed to help people improve themselves on and off the mats. Using yoga specific stretches and flows that are relevant to jiu jitsu to help you increase your flexibility, rate of motion, balance and injury prevention.
Whether you are grappling once or twice a week or a full time athlete we like to make sure we have videos for everyone so if you need the complete startup program or our “yoga for rocks” program or even our yoga for 40+ series we have it waiting for you.

We offer a library of videos organized into programs. They include tutorials and they cover all of those areas that grapplers need to work on the most. Stiffness in the lower back, hips, hamstring, shoulders, neck, legs… can all be a thing of the past.

We don’t offer magical results, but feedback from 1000+ members and our experience makes us confident that you can extend your career on the mats with consistent yoga practice.

New videos every week for grapplers that want to optimize the body for BJJ and life!
– Train smart – Fight Forever
#yogaforbjj #jiujitsu #bjj #grappling

Subscribe to our YouTube here: https://www.youtube.com/user/yogaforbjj?sub_confirmation=1
Website: www.yogaforbjj.net
Facebook: https://www.facebook.com/yogaforbjj/
Instagram : https://www.instagram.com/yogaforbjj/?hl=en
Twitter: https://twitter.com/yogaforbjj

Jiu jitsu Case Study: Restoring Knee function for Jiu Jitsu
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My jiu jitsu instructor, @henryakinsbjj , Rickson Gracie Black belt contacted me after having meniscus surgery. Following the surgery he continued to lack the ability to comfortably sit on his heels. If you have taken any of his seminars or online courses you would know how he critical this is for the proper posture in guard, an important detail he learned from Rickson.
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Using @functional_range_conditioning principles here is a quick video of some of the movements I prescribed to him to restore proper knee mobility.
1️⃣Capsule knee CARs to understand knee rotation.
2️⃣Full Knee CARs for both rotational and linear movements
3️⃣Tibial Internal rotation PAILs / RAILs (not shown).

Thoracic spine mobility is vital to the health of the spine including the segments above and below this area.

Each segment of the spine must move appropriately to ensure that you maintain proper mobility and health in the back.

This series of movements are great in isolating the thoracic spine (mid back) which has a tendency to have tightness and mobility deficits and can put a stress on other segments of the spine and also can hinder shoulder function.

Check out the video and post any questions you have below!

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***Check out my hip course and warm-up series available now at
https://www.thejiujitsutherapist.com/

Use the Code 20off will get you 20% off your purchase

***If you are in the Louisville area and interested in working with me for your recovery or injury-prevention needs then head over to https://www.thejiujitsutherapist.com/ or send me a message!

With the simple addition of a medicine ball, I was able to use the Thoracic CARs exercise to improve range of motion, decrease stiffness, and also increase squeeze/tension which significantly increases not only the difficulty of the exercises, but really provides a deliberate muscle activation while increasing time under tension.

This is such a useful technique for grapplers who want to work on improving their “squeeze” while putting the torso in different positions.

I use this with athletes who are not only recovering from a rib injury, but also with those that want to improve mobility and squeeze strength.

Thoracic CARs video: https://youtu.be/1M5GxwuHmcs

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***Check out my hip course and warm-up series available now at https://www.grapplingrx.com/
Code 20off will get you 20% off your purchase

***If you are in the Louisville area and interested in working with me for your recovery or injury-prevention needs then head over to https://jiujitsutherapist.com or send me a message!

Offering on-line virtual consulting as well! Learn more: https://jiujitsutherapist.com/consulting

The Open Book Stretch has a bunch of benefit and some excellent variability in how it can be performed.

This specific technique will force an increased time under tension to engage the muscles and will limit compensation to focus on trunk rotation.

This is great for stiffness, tightness, great for recovery from a rib injury, and will help improve range of motion.

Complete 5 repetitions per side.

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***Check out my hip course and warm-up series available now at https://www.grapplingrx.com/
Code 20off will get you 20% off your purchase

***If you are in the Louisville area and interested in working with me for your recovery or injury-prevention needs then head over to https://jiujitsutherapist.com or send me a message!

Try the tips from this bjj warmup tips for beginners video if you have just started brazilian jiu jitsu and want to learn more about some of the movements we do to warm up.
Sebastian Brosche is a black belt in judo and jiu-jitsu and is a purple belt world champion in BJJ too. Pay attention to the tips he mentions in each of the drills for warmups here and try them next time you are on the mats.
Sebastian talks through kick throughs in a BJJ warmup, hip thrusts and a nice reverse tabletop variation that you can do on the side of the mats before class for activation and flexibility.

🎉 Get our 10-day beginner program for FREE: https://yogaforbjj.live/10in10yt 🤙

Subscribe to our YouTube here: https://www.youtube.com/user/yogaforbjj?sub_confirmation=1
Website: www.yogaforbjj.net
Facebook: https://www.facebook.com/yogaforbjj/
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The idea for this video came from a conversation with one of the white belts at the gym. His question was about where to start or what to focus on from various positions.

When I started training over 10 years ago, instructional videos were very limited and the youtube library of techniques was not at all what it is today.

My go-to way for studying was books because that was the way I was used to learning. Reading, highlighting, underlining, and taking notes…so thats why I was drawn to books.

The one book that I recommend for all beginners is “Jiu-Jitsu University” by BJJ black belt and multiple time world champion Saulo Ribeiro.

This book was a vital resource for me starting out and has details from many positions including proper positions/posture, sweeps, submissions, and a bunch more.

If you’re a beginner, I recommend picking up the book.

Here is an amazon link to check out (not affiliated with me) https://www.amazon.com/Jiu-Jitsu-University-Saulo-Ribeiro/dp/0981504434/ref=sr_1_1?crid=17VYALPPFCH4W&dchild=1&keywords=jiu+jitsu+university&qid=1617371940&sprefix=jiujitsu+uni%2Caps%2C222&sr=8-1

***Check out my hip course and warm-up series available now at https://www.grapplingrx.com/
Code 20off will get you 20% off your purchase

***If you are in the Louisville area and interested in working with me for your recovery or injury-prevention needs then head over to https://jiujitsutherapist.com or send me a message!

Offering on-line virtual consulting as well! Learn more: https://jiujitsutherapist.com/consulting